🔥2026 HALF DISTANCE TRIATHLON DES MOINES SENIOR TRIATHLETES - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON DES MOINES SENIOR TRIATHLETES - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to race the Half Distance Triathlon Des Moines Iowa with strength, confidence, and control? This meticulously crafted plan is designed specifically for triathletes 60 and over—whether you're new to the sport or aiming for a personal best.
The Des Moines Half Distance Triathlon offers a unique mix of urban excitement and rural beauty, with ideal race-day temps and one of the fastest swim courses in North America. Our plan is purpose-built to help you peak at just the right time for this unforgettable event.
🏊♂️ Why This Plan Is Perfect for Des Moines
✅ Urban-to-Rural Bike Adaptation: Train smart for the rolling, hilly 56-mile bike course—build leg strength and pacing for sustained efforts across scenic New England terrain.
✅ Swim Confidence: Prepare for the 1.2-mile point-to-point swim in the Connecticut River—structured workouts simulate race conditions and improve open-water skill.
✅ Run Strength: Condition for the rolling 13.1-mile run through Forest Park—integrated hill repeats and brick runs improve resilience and finish-line speed.
✅ Race Day Optimization: With average temps of 70°F (21°C) and 67°F (19°C) water, this plan aligns your peak with ideal race conditions.
🧱 Training Structure for Long-Term Success
Phase 1 – Base Building (12 Weeks)
✅ Start gently at 4 hours/week and progress to 10.5
✅ Focus on mobility, swim form, aerobic base, and strength
✅ Build confidence with easy-to-follow workouts
Phase 2 – Triathlon Focus (32 Weeks)
✅ Increase to 12.5 hours/week with purposeful periodization
✅ Add bricks, race-pace sessions, and high-intensity VO2 max intervals
✅ Maintain strength and injury resilience through joint-safe training
🎯 Tailored for Senior Athletes 60+
✔️ Heart rate, power, and RPE-based workouts
✔️ Garmin and smartwatch-compatible
✔️ Senior-specific recovery strategies
✔️ Mobility and resistance work to protect joints and build bone density
✔️ Neuromuscular drills to sharpen coordination and transitions
🏆 It’s not about age—it’s about attitude. You have the power to race smarter, stronger, and with purpose.
👉 Start your journey today—train with a plan built for your body, your goals, and the Half Distance Triathlon Des Moines.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:26:00 | 03:00:00 |
|
Swim
x3
|
01:20:00 | 01:00:00 |
|
Run
x3
|
01:42:00 | 02:00:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 03:00:00 | |
|
|
01:20:00 | 01:00:00 | |
|
|
01:42:00 | 02:00:00 | |
|
|
01:29:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- GPS
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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